Meditation in 5 Easy Steps Can Help with Job Burnout and Stress

According to a recent report by the World Economic Forum, poor job security, increased workload, and a lingering recession are leading causes of job burnout and stress. All of us have suffered job burnout from time to time, but the conditions are more severe and widespread now. There is a deeper sense of exhaustion, cynicism and despondency. Most of us have witnessed friends and co-workers losing their jobs, being surprised at work with a pink slip, or even being escorted off company premises. It has left many with the feeling of being betrayed and used.

Witnessing friends and family members losing their jobs is as difficult as losing your own, and this anxiety does not go away. It is stored and often turns to anger, road rage, guilt, irritability at home, frustration with your relationships and depression. None of us can escape the recession; it is worldwide. Each and every day, we hear about the deadlines for our government, our incredible debt, Greece’s problems and the starving children all over the world. Due to the human ability to socially connect, many of these people become our family or friends, and we can no longer deny that we are in this worldwide recession together.

Since the recession will continue taking its toll, we must all focus on how we can take care of ourselves and our families so the additional stress and work load doesn’t compromise our health. Using cigarettes, alcohol, drugs, retail therapy, porn, and food to make us feel better may provide temporary relief, but it will only add to our health problems five years down the road. Better options are meditation, prayer and exercise. If it were possible to put meditation, prayer and exercise into a capsule, we would be the healthiest nation on earth. Everyone knows how to exercise, but books and magazines are bought by millions of people who really just need to open the door and take a walk. People know how to pray, but it is usually done when the person is desperate and has limited options. Brain scans have shown an increase in healthy brain activity when people pray or meditate. The heart rate lowers, blood pressure falls, and respirations become deeper and slower. With prayer and meditation, you need to learn to be still, but we have such a tough time learning that it is okay to sit still and be quiet.

The best thing you can do for your health that will give you more energy is to learn to pray and/or meditate. It takes only five minutes each day, and you can practice it anywhere. Get the whole family involved as it is a wonderful gift to teach your children. Here is a very simple guide to help you with your five minutes:

Schedule it into your day during a time where you are least likely to be interrupted. Early morning works well for many.

Set your timer for five minutes. From that point, don’t think about time.

Sit in a comfortable position and focus only on your breath. If a thought interrupts, it is okay, just let it pass. Do not act on the thought, rather observe the thought.

In the beginning, it is best to have silence with no music in the background. If you cannot do that then nature sounds are best.

Don’t expect anything to change immediately. It takes a while for your brain to realize this is your five minutes, and you will protect it. Changes begin to happen after 30 days of consistent practice.

Many schools are teaching meditation for children. The schools realized that small children have many stressors today that we didn’t have growing up. Teaching meditation to young children has been reported to lessen bullying behaviors. Relationships and marriages also improve with meditation. It is in the stillness that we heal our body, minds, and souls. –Mary Jo Rapini

17 Responses

please read. mj didn’t say that meditation was the end all, be all solution to joblessness, et al. she said it was one in a number of potential weapons in the arsenal.

As for you Christian folk, she also added prayer to that list of solutions so your point is moot. Also, meditation is neither religious or non-religious; there is a long history of the use of contemplative prayer, ie meditation in Christianity. also please remember that whether you like it or not, not everyone is Christian nor are they going to convert, regardless of your or others endless attempts otherwise. So telling them to pray to your version of God is simply not an option.

Pamela, yes it is wonderful, and I have gone. So peaceful, and helpful. I wish more houses of worship offered this type of service. We all need a place to go to reflect, pray and think. Thanks for mentioning that. It helps others. Mjo

Great information MJR, meditation can be so helpful. Can I suggest that Rothko Chapel offers introductions to meditation practices for all faiths. I think they have these once a month at noon. I have been to a few and so appreciate all they have to offer. http://www.rothkochapel.org

This really is a flippant if not callous suggestion. The abject depression of many out-of-work folks requires much more than just “meditation.” It’s another ‘care-less’ indication we’re seeing and hearing all too often these days.

M9777, the meditation is to help PREVENT the depression that we are seeing an increase in. Self care is the first thing to go during financial stress. Most of us put ourselves and our own care last. The intention of my article is to remind people that self care must come first and it doesn’t take a lot of time or money. Open the door and walk. Get down on your knees and pray. Or set your timer for 5 minutes, close your eyes and focus on your breath. Simple suggestions. Don’t take yourself too seriously. That’s my job. Thanks for reading and for commenting. Mjo

Joblessness and the deficit are legacies of the Bush Administration and 12 years of Republican control of Congress. It will take some time for the general public to understand how badly Dubya has damaged the country. It may very well be irreparable and we will soon no longer be a democracy.

This is not about christianity vs. buddhism. Many churches incorporate mediation with their members too. Have you tried meditation? Sounds like you haven’t. I have for years and it’s proof that it works. The REALITY is that part of stress are those endless thoughts (negative too) running through your mind. Insomniacs often can’t sleep because of this. Following your breath and calming the mind is an amazing thing.

Sorry I just came across this post and the replies. First let me say I am a therapist and have taught meditation to clients for the better part of 30 years. Secondly, I worked for over 20 years with an agency sponsored by a major Protestant denomination. My observation is that your point may be well intended but it is misguided. Moreover it shows a lack of understanding of the Christian faith. Meditation is deeply imbedded in many Christian traditions. For example the early Christians practiced a form of meditation we now call contemplative prayer. Just “google” the term and you will have more information than you can absorb in two lifetimes. Also go to Amazon.com and just enter “Contemplative Prayer” in the search box and step back. You will be able to fill a library with all the titles that pop up. Just as eating and drinking are not alternatives to prayer for the person of faith, neither is meditation. The two work nicely together. And finally, pray for wisdom. We can all use more of that.